Can't give up noodles? Try these vegetable alternatives

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As temperatures rise, many people find themselves craving a refreshing bowl of noodles rather than a heavy meal. Whether it's spicy mixed noodles or a chilled noodle dish, noodles are a popular summer comfort food. The downside is that noodle-based meals are often high in carbohydrates and may leave you feeling hungry again not long after eating.

For those who can't imagine giving up noodles, there is a simple solution: reduce the amount of wheat noodles and replace part of them with vegetables cut into noodle-like strands. Zucchini, carrots and cucumbers can all be sliced into long, thin strips using a julienne peeler or vegetable slicer, creating "vegetable noodles" that add bulk, texture and nutrients while lowering the calorie content of a meal.

Zucchini

Zucchini is one of the easiest vegetables to turn into noodles. Because it contains a lot of water and has a mild flavor, it pairs well with a wide variety of seasonings.

At just 16 calories per 100 grams, zucchini can be added generously without significantly increasing the calorie count of a meal. It also provides dietary fiber, which contributes to satiety and healthy digestion, while its potassium content helps the body regulate sodium levels.

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However, zucchini softens quickly when overcooked. After slicing it into thin strands, it is best to blanch it briefly or lightly saute it. Cooling blanched zucchini in cold water and draining it thoroughly will help prevent excess moisture from diluting sauces.

Zucchini noodles work particularly well in spicy Korean-style mixed noodle dishes. They can also be tossed with soy sauce and perilla oil for a simple, savory meal or added to a light broth in place of some of the noodles in a traditional Korean noodle soup.

Carrots

Carrots offer a firmer texture than zucchini, making them a satisfying noodle substitute. Their bright orange color also adds visual appeal to a dish.

A 100-gram serving contains about 32 calories and is rich in beta-carotene, which the body converts into vitamin A to support eye and skin health.

To achieve a noodle-like texture, carrots should be cut into long, thin strands. If they are sliced too thickly, they tend to resemble salad ingredients rather than noodles. For a softer bite, raw carrot strands can be lightly marinated in salt and vinegar for several minutes.

Carrot noodles pair well with light, tangy flavors. They can be used in chilled pasta dishes, salad bowls topped with chicken breast or cold vegetable dishes dressed with mustard-based sauces. A drizzle of olive oil, lemon juice and black pepper can further enhance their natural sweetness.

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Inspired by a popular dish featured on Netflix's culinary competition series "Culinary Class Wars," some home cooks have even used carrot noodles as the base for a healthier version of Korean black bean noodles. When making such dishes, reducing the amount of sauce and incorporating vegetables such as onions and mushrooms can help keep sodium and fat levels in check.

Cucumbers

Because cucumbers are composed mostly of water, they are especially refreshing during hot weather. Their crisp texture and clean flavor make them an excellent addition to chilled noodle dishes.

Raw cucumber contains only 11 calories per 100 grams. When eaten with the skin on, it also provides dietary fiber and vitamin K, a nutrient important for blood clotting and bone health.

One drawback is that cucumbers release water easily. If mixed with dressing too far in advance, they can dilute the flavor of a dish. For best results, add cucumber noodles just before serving or lightly salt them for a few minutes and gently squeeze out excess moisture.

Cucumber noodles pair well with mild or tangy flavors. They can be combined with shredded chicken in a cold chicken noodle dish, mixed with vinegar and mustard dressing for a refreshing salad-style meal or added to chilled soy sauce-based noodles. Their crunchy texture also complements the rich, nutty flavor of kongguksu, a Korean cold noodle soup made with soybean broth.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.